20 Min AMRAP
7 Pull-Ups
14 Dips
21 Box Jumps
42 ABMAT Sit-Ups
Skill: Educate athletes on the difference between a high bar vs low bar back squat.
Have athletes try both variations with a warm-up weight.
Strength – Back Squats
5 x 3-5
Every 2 minutes
Power, 4rds, EMOM
Min 1: Sprint there back 2x (+2x each rd)
Min 2: 7 KB (2) Dead Stop Swing (eye)
Min 3: 15 Banded Kneeling Crunch
Skill: Snatch
Focus on sticking the catch in a semi/full Squat and holding that position for 1 sec. Practice from the hip since we only focusing on the catch. During the workout, athletes can go from the ground or from the hip.
5RFT, 15 min Cap (min on, min off)
75 Jump Ropes
8 Snatches
Skill: Wall Balls
Focus on catching in a full squat every time as well as sticking to all the squat points of performance. The goal is to achieve the desired height with explosiveness, not a heavy weight.
For Time, 35 min cap
70 Wall Balls
4 Lap Run
60 Kip Swings
4 Lap Run
50 Strict Press
4 Lap Run
Rower Option: 1000m/800m = 4 laps
Skill: DL to Row
The 100% Focus is on not rocking on the Row. The ROW is the primary focus during this movement. The DL is naturally going to be very light. Don’t go for a heavy headlight at the cost of the ROW.
Body Building, Every 3 min, 5rds
9 Bicep Curls
12 Skull Crushers
18 Split Squats (1 for 1)
AMAP Calories (up to 100)
2 min on the clock
8 Thrusters
8 DL to Row
Max Bike/Row with time left
2 min rest
repeat 4 more times
Skill: Clean Pulls
Focus on Keeping elbows straight for as long as possible with a shrug and then a slight arm bend
Holds
Min 1: 30 Sec Farmers Hold, 20 sec Front Rack Hold, 10 sec OH Hold
Min 2: 5 Clean Pulls (-1 every Round)
18 Min AMRAP
Every 2 minutes 7 Burpees
8 Hang Cleans
16 Box Step Up and Over
10 KBS
For Time,
3 rounds
50 Jump Ropes
15 Right Arm DB Press
15 Left Arm DB Press
2 minute accumulated plank
-rest 3 minutes-
3 rounds
400 M run ( or 2 laps)
20 Alt DB Snatch (1 for 1)
2 minute accumulated hollow hold
8 Min AMRAP
10 DB (2) DL’s
12 Burpees
6 Broad Jumps
1 min rest
6 Min Max Cal Bike/Rower
1 min Rest
4 AMRAP
15 Air Squats
10 Ring Rows